Dangers of anterior pelvic tiltand how to improve
*:Ouyang Yuanming, Department of Orthopedics, Shanghai Sixth Hospital Welcome to share this article,**Please keep the source!
The pelvis is the center of the human body, is the core area, if the pelvic position changes, it will cause multiple pains and other hazards throughout the body, such as lumbar spine, hips, Knee joint pain, etc., after the anterior pelvic tilt, the buttocks kyphosis can be obvious, the main reason is that the pelvic force is unbalanced, some muscles are overtensed, some muscles are relaxed and weak, and are pulled forward, which is common in pregnant women, anterior pelvic tilt is actually just an abnormal posture performance, describing the relative position of the pelvis, in medicine, this abnormal posture state we call "lower cross syndrome". To understand what anterior pelvic tilt is, we must first understand the standard anatomical posture morphology of the human body.
Frontal view: The plumb line in the middle of the human body passes through the forehead, nose, chin, sternum, xiphoid process, navel, pubic symphysis**, bilateral earlobes, shoulders, nipples, elbows, wrists, pelvis, hips, knees, ankles, etc., and the distance from the midline is the same.
Side view: The plumb line on the side of the human body passes through the earlobe, acromion, middle finger tip, iliac spine, greater trochanter, anterior knee **, and lateral malleolus, and the plumb line passes through most cervical and lumbar vertebrae, and the anterior superior iliac spine and the posterior superior iliac spine are of equal height.
If the pelvis is tilted forward, you may observe some abnormal postures such as lumbar lordosis, hip posterior tilt, posterior deviation of the greater trochanter, arms closer to the front of the body, anterior superior iliac spine and posterior superior iliac spine, and other abnormal postures.
What are the dangers of anterior pelvic tilt?
1. Constipation, dysmenorrhea, physiological inconvenience
The pelvis has the important function of protecting and supporting internal organs and the body. When the pelvis is deformed, it will naturally affect many organs in the pelvis, and anterior pelvic tilt may cause distortion of the uterus, ovaries, gastrointestinal tract and other organs, so that some of its effects will be affected, such as weakened intestinal peristalsis, constipation, etc.
2. Pain in the shoulders and lower back
If the pelvis is not fully closed, it pulls the muscles in the lower back and expands to the left and right, causing compression of the nerves in the lower back, which can cause low back pain. In the long run, the muscles from the lower back to the back tend to become stiff, causing poor blood flow, which can cause shoulder pain. If you need to sit or stand for a long time, the pain will be more obvious, so sometimes the shoulder pain can be caused by a forward pelvic tilt, so don't be careless.
3. Chronic fatigue and body cold
The tilt of the pelvis can compress the blood vessels, affecting the normal circulation of blood. Secondly, the muscles in the pelvis can also be affected by this, such as chronic muscle fatigue. If the blood circulation in the area is not smooth, it may also cause body cold. For female friends, it is very unfriendly to have a body chill. Because body cold can cause many physical diseases, such as timidity and irritability, loss of libido, etc. Therefore, when there is body cold, it is necessary to recuperate in time to avoid causing greater damage to the body.
4. Changes in body shape and proportions, and displacement of organs
When the pelvis is tilted forward, it will inevitably change the proportion of the human body, for example, the entire abdomen will show a visual sense of convex forward, and in severe cases, it will even cause the organs to sagging or displaced. Secondly, pelvic deformation will also put a burden on the femoral joint, distort the joint, aggravate the inner or outer eight-legged type, and some patients will also have symptoms of muscle decline in this area.
Tips: In addition to the above hazards, anterior pelvic tilt can also cause other physical discomfort, so when there is a anterior pelvic tilt, it must be corrected in time. Although it is not possible to completely restore the anterior pelvic tilt to its original appearance, it can be improved to a large extent.
How is anterior pelvic tilt formed?
Anterior pelvic tilt is mainly due to unequal movement on both sides of the body, sedentary lifestyle, and wrong posture in daily life, resulting in an imbalance in the muscles around the pelvis, which occurs over time. There are also a small number of people who have a congenital anterior pelvic tilt caused by an excessively large sacrococcygeal angle.
How is an anterior pelvic tilt examined?
Place your back heels, hips, and back against the wall and observe the distance between your waist and the wall.
If it is inserted into the palm of one hand tightly, then it is basically normal.
If there is a large gap between the waist and the wall, and even a fist can be put in, it is likely to be a pelvic anterior tilt.
How to improve anterior pelvic tilt?
To improve anterior pelvic tilt, the main thing is to strengthen the weakened abdominal and buttock muscles, stretch the tightened and shortened back and iliopsoas muscles, and achieve the balance of the muscles around the pelvis.
1. Tree type
role
1) Flexibility and relaxation of hips and shoulders;
2) Tighten the muscles of the chest and back, correct spinal curvature, and eliminate low back pain;
3) Modify the lines of the arms and back and correct the bad posture formed by sitting for a long time
4) Strengthen ankles and legs;
5) Improves and strengthens balance, concentration and concentration.
Second, the knee bending
role
1) Relax the quadriceps muscles in the front half of the thighs;
2) Stimulates the back muscles, strengthens the back, and corrects posture;
3) Flexible and relaxed hip joints;
4) Strengthen the knee, relieve knee pain caused by rheumatism and gout and any internal disorder of the knee joint;
5) Can be **flat;
6) Softens the heel, relieves heel pain and is good for bone spurs**.
IIIWarrior pose (with abdominal breathing).
role
1) Correction of anterior pelvic tilt;
2) Reduce excess fat on both sides of the abdomen and waist.
3) Expand the chest, stretch the neck, and delay aging
4) Eliminate muscle tension in the lower back and shoulders;
5) To relieve stiffness in the shoulders and back, see the ankles and knees, **Neck stiffness;
6) Soothe menstrual cramps and reduce the symptoms of excessive menstrual flow, but Xi should be avoided during menstruation.
FourthBridge
role
1) Strengthen the thighs and glutes, strengthen the hamstrings;
2) Stretches the chest, neck and spine to calm the brain and reduce stress and slight melancholy;
3) Stimulates abdominal organs, lungs and thyroid gland to improve digestion;
4) Reduce anxiety, fatigue, back pain, headache and insomnia, and restore energy;
5) It has an auxiliary effect on asthma, hypertension and osteoporosis
6) Helps alleviate menopausal symptoms.
FiveShoulder to shoulder
role
1) Make the pelvis upside down, which is conducive to pelvic uprightness;
2) Relieves high blood pressure
3) Reduce ovarian congestion and heaviness, and also have auxiliary effects on ovarian cysts
4) It has an auxiliary ** effect on colds and sinus blockage;
5) Relieves insomnia, calms nerves;
6) Alleviate palpitations;
7) Enhance intestinal peristalsis, alleviate colitis and urinary tract diseases.
8) Xi during menstruation can not be practiced, and non-menstrual Xi can regulate menstrual flow.
Pay attention to the reminder:
It should be reminded that improving the anterior pelvic tilt is something that needs to be insisted on, and if you fish for three days and dry the net for two days, then it will hardly have any effect.
Ouyang YuanmingChief Physician of the Department of Orthopedics and Joint Surgery, Shanghai Sixth People's Hospital, MDBoGraduate Supervisor
Shanghai Jiao Tong UniversityGraduated from medical school and engaged in clinical workMore than 20 yearsThe main focus is on joint surgery。He has studied Xi in Seoul, South Korea, Munich, Germany, Canada and Hong Kong, mastering advanced joint replacement surgery and arthroscopic techniques. The average annual surgical volume is about 1,000
Good at:
1. Artificial knee joint, hip replacement and prosthetic infection loose revision surgery (osteoarthritis, rheumatoid, gouty arthritis, traumatic arthritis, ankylosing spondylitis, bone hyperplasia, bone spurs, joint wear, knee joint inward and valgus deformity, femoral head necrosis, congenital hip dysplasia);
2. Knee protection, hip protection, hip arthroscopic surgery;
3. Arthroscopic minimally invasive ** knee effusion, synovitis, cartilage injury, meniscus injury, meniscus tear;
4. Total shoulder and total elbow replacement;
5. Severe elbow, knee and hip joint heterotopic ossification joint stiffness and release surgery.
Position:
He is a member of the Hand Surgery Branch of the Chinese Medical Association, a member and secretary of the Hand Surgery Society of the Shanghai Branch of the Chinese Medical Association, a member of the Shanghai Sports Medicine Joint Minimally Invasive Group, a member of the Trauma Professional Youth Committee of the Shanghai Association of Integrative Traditional and Western Medicine, a review expert of the Shanghai Science and Technology Expert Database, a member of the Asia-Pacific Association of Knee-Arthroscopy-Sports Medicine (APKASS), an editorial board member of the international journal Frontiers in Neuroscience, and an American journal "Orthopedics" Lead reviewer.